Active Recovery » Fast stretch-warm-up

Автор программы

Briefly about program

Fast complex for stretching and warm-up. It is recommended to use before enough light cardio workouts or as a morning exercise. It can also be used to cheer up after a day's sleep.

The content of of the program

1 «Основной»

Duration in days: 7 Amount of training days: 4 Rest days: 3
Table scrolls horizontally
This summary table shows the boundary values of the main parameters of training. This helps to better understand in what mode will be carried out workouts. All training programs of the AtletIQ are developed considering principle of variability of the training scheme.
#Exercise (superset)SetsReps Rest between sets
1 day
1Arm Circles (a)130 sec 0 sec
2Upward Stretch (a)130 sec 0 sec
3Standing Toe Touches (a)130 sec 0 sec
4Crossover Reverse Lunge (a)130 sec 0 sec
5Cat Stretch (a)130 sec 0 sec
6 (a)130 sec 0 sec
2 day (rest)

Training intensity for each exercise ( what is it ?)

This graph provides information about how the intensity of the workouts in this program will change, and what contribution to the overall load each of the exercises will make. In other words, you can assess which workouts will be easier, and which — heavier.
For each exercise AtletIQ calculate a weight (or adjust the number of repetitions), so that you can perform a specified number of repetitions with a given load level.

Example 3 of 4 workouts

Workout #1
5 min
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
12 scores
Workout #2
5 min
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
12 scores
Workout #3
5 min
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
12 scores

They picked up this program

Similar programs

Search for program

Verified!
Maintenance
No backyard gym? Now its not an excuse to skip workouts! A balanced exercise program for the whole body on the playground. A combination of cardio and working on muscle mass development will shred the body and develop muscle features.
Beginner
18
Verified!
Maintenance
The number of pull-ups does not want to increase? Take a bar with an attack! All you need is a working method with a daily schedule and a special scheme of "pyramidal" sets.
Beginner
90
Verified!
Active Recovery
If you have sat at the desk and have not practiced for a long time, try to gradually regain your former power and physique. Simple exercises, without barbells, dumbbells and machines. An interesting training scheme, which will not let you get bored. Training of average intensity for 10-30 minutes.
Beginner
9
Verified!
Mass Gain
Debutant! Do you know that our sport is many-sided and all-powerful? With whatever goals you have addressed to him, they will be achieved. You just need to stick to the chosen strategy and you have it - a well thought-out FULLBODY-complex for 1 month of training will prepare you for real power test
Beginner
12
Verified!
Maintenance
We offer you a 30-day training complex consisting of just one exercise. Yes, yes, you did not mishear. Only one, but what! A universally effective formative exercise is the plank.
Beginner
26
Verified!
Maintenance
Even top managers, who can’t spare a minute of their free time, can easily keep themselves in top form thanks to this super efficient training even in the office!
Beginner
6

Mobile Assistant

Как тренироваться с Atletiq.com?

  1. Зарегистрируйтесь в сервисе Atletiq.com
  2. Активируйте подходящую вам программу в каталоге или создайте свою собственную.
  3. Используйте «Мобильный ассистент», чтобы приступить к тренировкам.

Ваш мобильный ассистент на тренировке

Ассистент подскажет: какой вес устанавливать, как и сколько раз выполнять упражнение, сколько времени отдыхать между подходами. Интерактивный секундомер проведет вас по тренировке и не позволит отклониться от намеченного плана.


Посмотрите, как мобильный ассистент
помогает вам во время тренировки